You can gain strength and muscle if you are a newbie. Keep rests to under 2 minutes. This Workout can be treated as one of the best 3 days split workout routine. This is the most difficult workout in this article, yet it seems to be a very popular for beginners. Forget about the drop sets, burn-out sets, and all that nonsense. 3 split workouts actually work amazingly well! If you need help, check out this article. On Leg Workout, you will train your completed lower body. The difficulty level is one point higher than PPL and ULU as this split requires that your entire body has recovered by the last workout. Compare that to a 2-day lower body/upper body split, in which each muscle group is given a full week to recover. Reviewed by: Nem Sambaher, MS, CPT. Don’t try to improve multiple physical qualities at the same time. Some research proves that athletes gain muscle quickly when training a given muscle group at a higher frequency. That is all you will need to make gains when beginning a weight training program. In other words, in order to build muscle, you must try your absolute best to periodically lift heavier and heavier weights. But if you are an experienced lifter, then you can perform two times a week, with daybreak between Workout A & Workout B. The American College of Sports Medicine recommends that for general health, do two days a week of weight training that targets every muscle group at least once. This routine is excellent for beginners because it allows plenty of time to recover for the various muscle group. Why? First, its takes a long time to train every muscle group. Then, as long as you are lifting more and more weight each week, you are succeeding in your goal of building muscle. Yoga is an ancient way of exercise, It’s a holistic practice for all ages. The most straightforward way to divide upper body is into groups of muscles that are used in pulling and pushing. Incline Dumbell Press – 3 sets( 8-10 reps), Standing Overhead Press – 3 sets(8-10 reps), Side Dumbell Lateral Raise – 3 sets(12-15 reps), Triceps Rope Extension – 3 sets(12-15 reps), Overhead Triceps Extension -3 sets(12-15 reps), Dumbell Barbell Curl – 3 sets (8-10 reps), Close Grip Bench Press – 3 sets(6-8 reps), Deadlift(Sumo or Conventional) -3 sets (6-8 reps), Dumbell Shoulder Press – 4 sets (8-10 reps), Dips – 3 sets AMAP(As Many Rep as Possible), Pull Up – 4 sets AMAP(As Many Rep as Possible), Calf Raise – 3 sets AMAP(As Many Rep as Possible), Flat Bench Dumbell Press – 3 sets (8-10 reps), Wide Grip Latpull Down – 3 sets (10-12 reps), Dumbell Shoulder Press – 3 sets (8-10 reps), Incline Dumbell Press – 4 sets (8-10 reps), Standing Calf Raise – 3 sets (15-20 reps), Barbell Overhead Press – 4 sets (8-10 reps), Close Grip Row – AMAP(As Many Rep as Possible), Leg Curl – 3 sets AMAP(As Many Rep as Possible), Leg Extension – 3 sets AMAP(As Many Rep as Possible), Standing Calf Raise – 3 sets AMAP(As Many Rep as Possible), Triceps Rope Pushdown – 4 sets (10-12 reps), Triceps Dumbell Extension – 3 set (8-10 reps), Close Grip Pulldown – 3 sets (10-12 reps), Dumbell Hammer Curl – 3 sets (10-12 reps), Dumbell Bench Press – 3 sets (10-12 reps), Cable Triceps Extension – 3 sets (6-12 reps), Incline Dumbell Bench Press – 3 sets (8-10 reps), Close Grip Bench Press – 3 sets (10-12 reps). 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